WOD

CrossFit Class Push Press Build to 3 RM STRENGTH BIAS or OT90s for 12 minutes  CONDITIONING BIAS Run 200 Meters AOTM for 24 Minutes M1:... Read More

CrossFit Class Every 6 Minutes for 18 Minutes 20/15 Calorie Row 20 Chest to Bar Pull Ups 10 Squat Snatches 155/105 5 Ring Muscle Ups

Endurance For Time 1 Mile Run Then 12 Rounds of 250M Row 30 sec Rest Then finish with 1 mile Run

CrossFit Class 5 Rounds For Time 10 DB Deadlifts 50/35 10 DB Hang Cleans 50/35 10 DB Front Squats 50/35 10 DB Shoulder to Overhead... Read More

CrossFit Class 3 Rounds for Max Reps and Cals 1 minute Max Bike rest 30 seconds 1 Minute Max Toes to Bar Rest 30 seconds... Read More

CrossFit Class In 10 Minutes work to a heavy 3 Front Squat 30-24-18-12-6 Lunges 200m Run After Each Round

CrossFit Class “THROWBACK” RX (Only one person working at a time for barbell movements.) **Buy in** 60 wallball partner passes 20/14# to 10/9 50 Deadlift... Read More

Endurance OT 10 Minutes for 40 Minutes 400 Meter Run 500 Meter Row .8 Mile Bike 200 Foot Farmers Carry Rest for the remaining time... Read More